Day 1
Squat / Press
4 exercises
Squat
65% x 5 / 75% x 5 / 85% x 5
Quads
Overhead Press
65% x 5 / 75% x 5 / 85% x 5
Shoulders
Chin-ups
5 x AMRAP
Back
Dips
5 x AMRAP
Triceps
Built-in training plan
5/3/1 Building the Monolith
Jim Wendler's high-volume strength block emphasizes compound lifts and conditioning tolerance. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 6
- Level
- Intermediate
- Focus
- Strength
[Fit check]
Is 5/3/1 Building the Monolith right for you?
Plan profile: Level Intermediate · Focus Strength · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Strength · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
Jim Wendler's high-volume strength block emphasizes compound lifts and conditioning tolerance.
Max lifts
SquatBench PressDeadliftOverhead Press
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 6
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
6
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
[Relevant alternatives]
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These plans share some of this plan's schedule, goal, experience, or equipment profile.
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Deadlift / Bench
4 exercises
Deadlift
65% x 5 / 75% x 5 / 85% x 5
Hamstrings
Bench Press
65% x 5 / 75% x 5 / 85% x 5
Chest
Dumbbell Row
5 x 10-15
Back
Face Pull
5 x 15-25
Shoulders
Day 3
Squat / Press Volume
4 exercises
Squat
65% x 5 / 75% x 5 / 85% x 5
Quads
Overhead Press
65% x 5 / 75% x 5 / 85% x 5
Shoulders
Barbell Row
5 x 8-12
Back
Leg Raises
5 x 10-20
Abs
[Progression contract]
How it progresses
When it changes
at the end of the stored block · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about 5/3/1 Building the Monolith
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 6. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]